7 Foods To Help Your Acid Reflux
7 Foods To Help Your Acid Reflux
7 Foods To Help Your Acid Reflux
Helpful foods
Finding triggers
Foods to avoid
Lifestyle changes
Research
Outlook
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Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This
happens commonly but can cause complications or troublesome symptoms, such as heartburn.
One reason this happens is that the lower esophageal sphincter (LES) is weakened or
damaged. Normally the LES closes to prevent food in the stomach from moving up into the
esophagus.
The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of
food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe,
chronic form of acid reflux.
None of these foods will cure your condition, and your decision to use these specific foods to
soothe your symptoms should be based on your own experiences with them.
1. Vegetables
Vegetables are naturally low in fat and sugar, and they help reduce stomach acid. Good options
include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.
2. Ginger
Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and
other gastrointestinal problems. You can add grated or sliced ginger root to recipes or
smoothies or drink ginger tea to ease symptoms.
3. Oatmeal
Oatmeal is a breakfast favorite, a whole grain, and an excellent source of fiber. A diet high in
fiber has been linked with a lower risk of acid reflux. Other fiber options include whole-grain
breads and whole-grain rice.
4. Non-citrus fruits
Non-citrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux
symptoms than acidic fruits.
Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and reduce symptoms of
acid reflux. Try them grilled, broiled, baked, or poached.
6. Egg whites
Egg whites are a good option. Stay away from egg yolks, though, which are high in fat and may
trigger reflux symptoms.
7. Healthy fats
Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower
oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier
unsaturated fats.
dry cough
sore throat
bloating
burping or hiccups
difficulty swallowing
lump in the throat
Many people with GERD find that certain foods trigger their symptoms. No single diet can
prevent all symptoms of GERD, and food triggers are different for everyone.
To identify your individual triggers, keep a food diary and track the following:
Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet
varies. You can use the diary to identify specific foods and drinks that affect your GERD.
Also, the diet and nutrition advice here is a starting point to plan your meals. Use this guide in
conjunction with your food journal and recommendations from your doctor. The goal is to
minimize and control your symptoms.
High-fat foods
Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into
the esophagus. These foods also delay stomach emptying.
Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat
intake can help.
The following foods have a high-fat content. Avoid these or eat them sparingly:
Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen
GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should
reduce or eliminate your intake of the following foods:
oranges
grapefruit
lemons
limes
pineapple
tomatoes
tomato sauce or foods that use it, such as pizza and chili
salsa
Chocolate
Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth
muscle in the LES and increase reflux.
Garlic, onions, and spicy foods
Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.
These foods won’t trigger reflux in everyone. But if you eat a lot of onions or garlic, make sure to
track your meals carefully in your diary. Some of these foods, along with spicy foods, may
bother you more than other foods do.
Caffeine
People with acid reflux may notice their symptoms acting up after their morning coffee. This is
because caffeine is a known trigger of acid reflux.
Mint
Mint and products with mint flavoring, like chewing gum and breath mints, can also trigger acid
reflux symptoms.
Other options
While the lists above include common triggers, you may have unique intolerances to other
foods. You might consider eliminating the following foods for three to four weeks to see if
symptoms improve: dairy, flour-based products like bread and crackers, and whey protein.
Take antacids and other medications that reduce acid production. (Overuse can cause
negative side effects.) Buy antacids here.
Maintain a healthy weight.
Chew gum that isn’t peppermint or spearmint flavored.
Avoid alcohol.
Stop smoking.
Don’t overeat, and eat slowly.
Remain upright for at least two hours after eating.
Avoid tight clothing.
Don’t eat for three to four hours before going to bed.
Raise the head of your bed four to six inches to reduce reflux symptoms while sleeping.
Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may
protect against GERD. But scientists aren’t yet certain how fiber prevents GERD symptoms.
Increasing your dietary fiber is generally a good idea. In addition to helping with GERD
symptoms, fiber also reduces the risk of:
high cholesterol
uncontrolled blood sugar
hemorrhoids and other bowel problems
Talk to your doctor if you have questions about whether certain foods should be a part of your
diet. Foods that help improve acid reflux for one person may be problematic for someone else.
Working with your doctor can help you develop a diet to control or lessen your symptoms.
Talk to your doctor if lifestyle changes and medications don’t improve symptoms. Your doctor
can recommend prescription medications, or in extreme cases, surgery.